If you’re unhappy at work, you’re not alone. According to Bankrate’s new Worker Intentions Survey, nearly half (48%) of those working full-time or looking for full-time employment say they’re likely to search for a new job in the next 12 months.
But here’s where the story takes a familiar, frustrating turn. While 48% of workers plan to search for new opportunities, only 18% of workers say they’re actually likely to quit a job in the next year, down from 25% in 2024. This massive gap between intention and action reveals a harsh truth: despite wanting change, most people remain stuck in jobs that don’t fulfil them.
Based on my experience working with countless professionals, this pattern repeats year after year. People dream of change, plan for change, but when it comes to taking action? Fear, uncertainty and choosing ‘safety’ win every time.
But staying stagnant isn’t safe—it’s the slow cost of unfulfilled potential, anxiety, and a life that’s paused rather than lived.
Here are the core reasons people are ready to quit —and then, a path forward to take action confidently.
Why People are Unhappy at Work
Today’s workers are driven to quit their jobs by a complex mix of factors. According to a recent survey of 1500 employees:
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32% of leavers cite workplace toxicity as the primary motivator, with poor leadership (30.3%) and dissatisfaction with managers (27.7%) following closely. This is supported by Gallup, which reported that, “At least 75% of the reasons for voluntary turnover can be influenced by managers”.
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19.2% quit their job due to burnout, and 20.8% due to poor work-life balance, with reasons ranging from stress overload to emotional exhaustion, contributing significantly to both turnover and mental health crises.
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Lack of professional development opportunities and stagnation/lack of growth or advancement opportunities were cited as reasons for quitting by 18.3% and 15% of people, respectively.
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Feeling undervalued, unappreciated, or invisible are also cited as reasons why people are unhappy at work. According to this survey, employers said approximately 30% of leavers cited poor pay as their reason for quitting.
The Psychology of Staying Stuck
Despite clear reasons to leave and a genuine desire for change, most people remain trapped in jobs that don’t serve them. The gap between considering looking for a new job (48%) and actually planning to quit (18%) reveals the powerful psychological forces at play:
1. Fear of the unknown keeps people chained to familiar misery. The thought of starting over, learning new systems, and proving yourself again feels overwhelming.
2. Imposter syndrome whispers lies about not being good enough for better opportunities. Maybe you’re not performing at your best right now, but like a plant, we all need the right external conditions to thrive and grow.
3. Analysis paralysis strikes when job searching feels too complex and overwhelming. With so many job boards, networking strategies, and application processes, many people don’t know where to start. Even though they are unhappy at work and want to quit their job, they stay stuck.
4. Financial anxiety about gaps in income or the cost of job searching keeps people in roles that underpay them.
5. Comfort zone addiction, fuelled by low self-belief, makes the familiar feel safer than the uncertain, even when the familiar is making you miserable.
The Cost of Inaction and Staying Unhappy At Work
Here’s what happens when you spend another year in the wrong job:
- Mental health deteriorates from ongoing stress, frustration, and lack of fulfilment
- Skills stagnate while the market moves forward, making you less competitive
- Confidence erodes as negative work environments chip away at your self-worth
- Relationships suffer as work stress spills into your personal life
- Financial growth stalls as you miss opportunities for better compensation
- Time wastes away – another year older with the same career complaints
The opportunity cost of staying put is enormous, yet most people choose the devil they know over the uncertainty of something better.
7 Steps to Actually Quit Your Job
Don’t just decide to look for a new job. If that’s what you want to do – ACT on it. Here’s your roadmap to beat the odds and become part of the 18% who actually make the leap:
✅ 1) Remind Yourself of Your Value
Start by conducting a personal audit of everything you bring to the table. List your:
- Core skills and competencies (both technical and soft skills)
- Significant achievements from the past 3-5 years
- Unique experiences that set you apart
- Results you’ve delivered (quantify with numbers where possible)
- Problems you’ve solved and the impact of your solutions
Don’t let your current environment convince you that you have no value. Your worth isn’t determined by one workplace or one manager’s opinion.
✅ 2) Get Your CV and LinkedIn Profile to an Excellent Standard
Your CV and LinkedIn profile are your marketing materials. They need to be up to date at all times, so that if you’re unhappy at work, you can quit your job faster. Both should include:
- A compelling professional summary that immediately communicates your value
- Achievement-focused bullet points rather than task descriptions
- Relevant keywords for your industry and target roles
- Quantified accomplishments with specific numbers and results
✅ 3) Identify Your Target Employers
You might be desperate to quit your job, but don’t spray and pray. Be strategic about where you want to work:
- Research companies that align with your values and career goals
- Identify organisations known for treating employees well and offering growth opportunities
- Look for businesses where your skills would be particularly valued
- Consider company size, culture, and mission – not just the role itself
- Make a list of 20 target companies to focus your efforts on
✅ 4) Build Your Job Search Strategy
Map out where your target audience hangs out and all the ways you can get your name, face, and profile in front of them. These could include:
- LinkedIn networking – connect with people in your target companies
- Industry events and conferences – both virtual and in-person
- Professional associations in your field
- Alumni networks from your school or previous companies
- Informational interviews with people in roles you want
- Content creation to demonstrate your expertise and thought leadership
✅ 5) List Your Support Network
Identify everyone who can support you, advocate for you, and connect you to people who can help you quit your job:
- Former colleagues and managers who can vouch for your work
- Current connections in your target companies
- Mentors and sponsors who believe in your potential
- Industry contacts who might know of opportunities
- Friends and family who can provide emotional support and potentially professional connections
- Professional recruiters who work in your field
Don’t be afraid to reach out. Most people are willing to help if you approach them respectfully and specifically.
✅ 6) Develop Your Marketing and Interview Skills
Learn whatever skills you need to market and sell your value in the best possible way. Examples might include:
- Personal branding and interview skills – practice telling your story and answering common questions
- Networking conversation starters to secure meetings with key decision-makers
✅ 7) Set Daily Goals and Execute Consistently
Break down your job search into daily, manageable actions:
- Monday: Research 3-5 new companies and identify key contacts
- Tuesday: Apply to 2-3 carefully selected positions with customised applications
- Wednesday: Reach out to 5 new connections on LinkedIn with personalised messages
- Thursday: Work on skill development or personal branding content to post on Tuesdays and Wednesdays
- Friday: Follow up on previous applications and connections
Track your progress and adapt based on feedback. If you’re not getting responses, adjust your approach rather than giving up. If you’re struggling to do all of this on your own, look for a career coach, personal branding specialist or interview coach who can help you.
The Mindset That Makes the Difference
Feeling unhappy at work can rob you of your energy to look for another job. Throughout this process, remember these crucial mindset shifts:
You ARE worthy of what you want. Don’t let current circumstances convince you otherwise.
Job searching is a skill that improves with practice. The more you do it, the better you become.
Rejection is redirection, not a reflection of your worth. Every “no” gets you closer to the right “yes.”
Small, consistent actions beat sporadic bursts of effort. Daily progress compounds over time.
Your career is a marathon, not a sprint. One job change is just one step in a longer journey.
The Bottom Line: From Unhappy at Work to Career Freedom
48% of workers want change, but only 18% will actually quit. Understanding why people quit their jobs – and more importantly, why it’s hard to quit a job – is the first step toward breaking free from job dissatisfaction.
The difference between those who successfully learn how to leave a job and those who stay stuck isn’t talent or luck – it’s consistent action despite fear. These steps to quit your job provide the roadmap, but you must take the first step.
Your future self is counting on the decisions you make today. Don’t waste another year being unhappy at work. You have everything you need to make a change – you just need to start.
Zeta Yarwood is recognised as a leading Executive Coach and Career Coach in Dubai, helping individuals across the world to achieve success in all areas of their lives. With a degree in Psychology and over 10 years’ experience in coaching, management and recruitment – working for multinational companies and award-winning recruitment firms – Zeta is an expert in unlocking human potential. Passionate about helping people discover their strengths, talents and motivation, Zeta lives to inspire others to dream big and create the life and career they really want.
For further information and inspiration, please visit www.zetayarwood.com or follow on Twitter @zetayarwood, LinkedIn or Facebook
